1-10-23 Free Drill with Aerobic and Speed Main Sets.

Warm-Up 800/18:00
3x100 Free @ 10-15 Seconds Rest
2x100 pull  @ 10-15 Seconds Rest
1x100 I.M   @ 30 Seconds Rest 
8x25 Free Catchup drill Build to Fast Each 25 @:30-:45
Fins On !
Free Drill 600/22:00
6x50 -25 Streamline kick on back -25 3Strokes 6 Kicks @1:30-2:00
4x50 -25 right arm only hand lead kick on side - 25 Left arm only hand lead kick on side. @1:30-2:00
2x50 Catch-up Drill with an over kick. @1:00-1:30
Pull 1200/24:00
4x R1 Pull w Buoy.R2 Pull w/ Pads and Buoy.R3 Pads and Fins.R4 No equip.
1x100 Perfect Technique Freestyle @1:45-2:30
1x200 Perfect Technique Freestyle @3:30-4:00
Speed Set/Choice Equipment 1000/22:00
4x
1x50 Build @ 1:00
6x25 Fast  @:30
1x50 Recover @1:30
Cool Down/4:00
200 Smooth

3800 Yards 90Minutes

1-5-23 Free Technique,Pull and Mid Distance

Warm-Up 1200/31:00
300 Loosen
12x25s k/d/s by 25 I.M Order @:45
200 Kick 
8x25 Choice Drill @:40-45
100 Pull
4x25 Sprint Cycle @:45-1:00
Drill Set 600/12:00
4x(50+100)
50= Drill (R1 Catch-up.R2  3 Strokes 1-3 second glide.R3 Finger tip Drag -High Elbows. R4 Flick Drill @1:00
100=Build to Fast Free @ 2:00
Pull 1100/13:00
10x50 Pull 1-5 Pad Buoy 6-10 Pads Fins @1:00
4x25 Fast @:45
Mid Distance Choice Equip 1000/20:00
1x300@6:00-6:30 
2x200@4:00-4:30
3x100@ 1:45-2:00
Cool Down
1-4 Min Float 

3900 80Minutes

1-4-23 Free Speed With Backstrokes Drills.

W-U 800/18:00
300 Loosen
100 Back
4x50 choice Kick @1:15-2:00
100 I.M 
4x25 Sprint Cycle @ :40-1:00
Back Stroke Drill (FINS) 500/14:00
4×25  Single Arm backstroke 3 kicks 1 Pull( Other Arm @ Side) @ :45
4×25 -O R Arm -E L Arm @:45
4×25 3 Strokes 6 Kicks @:45
4x50 Perfect Back Stroke @ 1:15-1:30
Main Set 2200/50:00
8 x 75  Desc. 1-4, 5-8. @1:45-2:30
200 easy kick or swim to recover @4:00-5:00
12 x 50 -O Fast -E Recover @1:00-1:30
200 easy kick or swim to recover
16 x 25 - O Fast -E Recover @:30-:45
200 easy kick or swim to recover
Cool Down 200/4:00
8x25 Choice

3700 Yards 86 Minutes

1-3-23 First Practice of the New Year!

Warm-Up 1000 22:00

300 Swim

100 Kick W/ Board

200 Pull

4x25 I.M @ :45

4x50 Choice Drill @1:00-1:15

4x25 Streamline Choice Kick on back @:45-1:00

Kick/Drill 800 20:00

50 Kick  @1:15-1:45

50 Catch-Up Drill @1:00

2 x 50 kick :50 @1:15-1:45

100 Free Drill 3 Strokes 1-3 Second Glide 2:00

3 x 50 Kick @1:15-1:45

150 Breathing every 3/5/7 Per 100 on 3:00

4 x 50 Kick @1:15-1:45

Main Set 1800/ 36:00

6x50 Desc. 1-3,4-6 @:55-1:15

1x200 Smooth @4:00

3x100 Desc. 1-3 @1:45-2:15

1x200 Smooth @4:00

2x150 Pull w/ Pads and Fins 3:00-3:30

1x200 Smooth @4:00

1x300 w/ Fins Fast Fast 5:00-6:00

Cool Down 4:00/200

8x25 Choice

4000 Yards 82 Minutes